New 4 week cycle
30/25 cals
50 Side to side lateral steps w/mini band
40 flutter kicks 1/1
30 shoulder taps or 6 Wall climbs
Then..,
Empty bar -unbroken reps
2 Muscle cleans
2 Front squats
2 2 Shoulder to oh
x2
EMOM x 15min.
2 Power Cleans
2 Front Squats
2 Split Jerks/PJ/PP
*Start at a 50-60% effort (not 1RM) and slowly build. You may also stick to one heavy weight the entire time, which for most of you will probably be about 70% of your Clean and Jerk 1RM.
CONDITIONING
Get as far as possible in 18min…
10 Pull-Ups
20 Alt. DB Goblet Lunges 50/35
30 Push-Ups
400m Run
50 Double DB Hang Power Cleans 50/35
right into….
20 Pull-Ups
40 Alt. DB Lunges
60 Push-Ups
800m Run
100 Double DB Hang Power Cleans
Left + Right = 2 reps on lunges
F.Y.I. – The goal is not for anyone to finish this today! Just looking for max reps in the time cap.